PROTEIN & OSTEOPOROSIS -What you NEED to Know

If you have osteopenia or osteoporosis, it is imperative that you get the RIGHT amount of protein on a daily basis. Not only do you need to strengthen your muscles and improve your balance, but you also need to make sure you are giving your body the protein it needs to help build and repair bones and muscles. In this video, I talk about how much protein you should get daily.
To my valued KZbin subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & I hope they help!
Headaches, dizziness, jaw & TMJ pain:
• Dizziness, headaches, ...
Jaw and Headaches • Massage to relieve JAW...
2 Exercises for a healthy neck • NECK Pain relief: 2 EX...
Shoulder pain with overhead reaching • Best Ex's to End Shoul...
Cure your shoulder tendonitis • BEST Shoulder Rotator ...
3 ways to strengthen your Shoulder rotator cuff • Shoulder PAIN exercise...
At home, Frozen Shoulder exercises • 5 Best Frozen Shoulder...
Shoulder dislocation exercise program • BEST Exercises for a D...
Improve your posture with this exercise • Fix your POSTURE & ROU...
Arm pain? Check your supraspinatus muscle • Having arm pain? Check...
Lower back stiffness on one side? • Side Low back PAIN & T...
My #1 exercise for strengthening your Lower Back • BEST Low Back Exercise...
5-minute daily core exercises • LOW Back Side Pain:5 M...
Hip and Lower back stretching routine • Best Morning Exercises...
Piriformis muscle tightness (hip muscle) • 3 Best Stretch’s & Exe...
Knee pain exercises • Relief from Painful Ar...
Foam rolling for hip pain • Hip Pain Exercise: Pai...
Over 50? Daily exercise routine to stay flexible • BACK & HIP Stretching ...
Over 50? 3 must-do stretching exercises • Over 50 Health :3 BEST...
Over 50? 5 Exercises all Seniors should do • Over 60 ? Do these 5 e...
Outer foot pain • Outer Foot Pain/Sprain...
Treat your lateral ankle sprain • Outer ( Lateral) Ankle...
Big toe pain • BIG TOE PAIN: Exercise...
Enjoy!

[@FrontRowwithEd]

Save $$. Are you ready for a Home Based Osteoporosis & Balance program designed by trained Physical Therapists? Then check out Wellen AND receive 25% off of your Membership when you use: ED25 at checkout. Here's the link www.getwellen.com/. Start getting STRONGER Today!

[@GinaMainar-yq6ft]

I was diagnosed with osteoporosis in September 2021 and convinced my doctor to give me a DEXA scan this month. I’m out of osteoporosis and in osteopenia without taking the drugs! Do what Ed says, lift heavy weights, get enough protein, micronutrients and work on your sleep. I’m late to his videos but have watched as many as I can and joined LiveWell50. If I can reverse this at 55 with no drugs, you can also. Make sure to keep your vitamin D level up and in my case, post-menopause caused a renal calcium leak. I take a medication for that but no osteoporosis drugs. It can be done. Now I’m working towards moving out of osteopenia with all the advice you can find in his videos.

[@FrontRowwithEd]

Thank you so much, Gina, happy to help. Keep it going!

[@angelakakaras1997]

Could you please share what meds you take for renal calcium leak? I was diagnosed with osteoporosis and was told that prolija is not strong enough for me and I have to do evenity injections every month and take 1200 mg calcium daily. Them urine test showed to much calcium, was told to lower calcium intake to 600. I haven’t taken any calcium in years, my stomach can’t handle it. Don’t like side of injections either. No doctor mentioned that menopause can coast renal calcium leak😭Please advice. Thank you

[@veenanarwani761]

I am osteoporotic . Could you tell me how much protein powder daily as supplement?

[@patriciaboatman8423]

​@@FrontRowwithEd What about calcium with stage 3 renal disease? I had a rental infarction in 2015 to right kidney. Im 72 What should be a strong point. Why isn't ny nephrologist giving me advice

[@TrishCanyon8]

My dentist refused to pull a tooth because I was on Fosamax. He said it's been shown to cause poor healing. Now I just eat carnivore and lift weights.

[@FrontRowwithEd]

Sounds like a plan. Make sure you add balance exercises to your program 😎

[@kakilong]

Also can cause jaw death

[@patriciaboatman8423]

Thousands of lawsuits because of lower dead jaw bone that crumbles when tooth is pulled . Look up lawsuits. You might can recover fosamax damages because your dentist refused to pull it. They need to be held accountable for this bone destruction side affect. I'm going a natural repair . Calcium from dairy and foods, Boron essential trace elements, walking and exercise. Im 72

[@Rosethatwantstomove]

I've been diagnosed with degenerate & osteoporosis both. I've figured out it was my protein intake was lacking. You just confirmed that for me. Protein shake is cheaper than pills & less side effects. My weight lifting is going back to being done. I'm so thankful that you confirmed of everything I love to do.

[@FrontRowwithEd]

Excellent Rose! You are on the right path 👍🏻

[@doraray9964]

You are the best 👌

[@FrontRowwithEd]

Thanks Dora !

[@sylviacalzadilla4472]

Thank you so much for this great information!!

[@FrontRowwithEd]

You are so welcome!

[@lorineely6921]

Facts! I’m gonna do this!

[@FrontRowwithEd]

Awesome!

[@sandihunter1260]

Thanks for all this info. I was diagnosed with osteoporosis in 2020 and started medication once a week in 2021. I just had a bone density scan and my numbers have all improved which I am very excited about. I exercise most days and lift weights twice a week and walk most days, even in the winter. I'm 66 and feeling great. Your channel is very helpful. Thanks.

[@FrontRowwithEd]

Thank you Sandi keep up all the good work. I’m glad you’re doing well!

[@mariamarino138]

Can you share which medication you’re on? I’m so happy the meds are helping!!!

[@mariamarino138]

I’ve fractured two vertebrae in my thoracic spine, how can I weight train?

[@sandihunter1260]

@@mariamarino138 teva-alendronate 70mg. take once a week with lots of water.

[@margaretsmyth1564]

Too many side affects

[@radarmama6462]

Many thanks for this information. Have been recently diagnosed w/osteoporosis & in the midst of a scramble to turn this in the right direction. Your videos are informative & very helpful! 🙏

[@FrontRowwithEd]

You are very welcome! Remember, strength training and exercises is the best thing you can do. Here's a link to check out kzbin.info/www/bejne/eJKtaKB9m5eYr9U Good luck!

[@junehaugen2458]

Thank You for your heartfelt support update especially after recently being diagnosed w/osteopenia! Will do..informative ty. PT & PROTEIN ❤D & Calcium ❤

[@FrontRowwithEd]

You are very welcome June!

[@JC-il4or]

Was told by Dr to increase protein, but she never explained it this well. Thanks!

[@FrontRowwithEd]

You are welcome!

[@gaylecarroll2129]

Excellent information, just got my labs back protein level low. Going to get some whey protein as i don't eat alot of meat anymore. Thank you!

[@FrontRowwithEd]

Glad it was helpful!

[@kakilong]

You look great!!!! Recommendation for dairy intolerance??

[@kathysavage2548]

What are your thoughts on Collagen powders/supplements?

[@SumGirls]

Thank you for another informative video! I have osteoporosis and been slowly progressing with weights, but how do we know if we’re lifting enough? 💪🏻

[@FrontRowwithEd]

Thanks and you are very welcome! The goal of strength training is to get stronger. What I hope for all of my clients that week over week, you are using more weights OR getting more repetitions. Both signify an increase in strength!

[@SumGirls]

Thank you, always. My fave PT on the internet and so grateful you do videos to help us live with osteoporosis. 🙏

[@bobbiegullickson1976]

I used your calculations and at 115 lbs , my daily requirement @ 1.5 is 78.4g protein per day. I use an app to track macros and get 100g per day average. I lift weights 3 days a week and get regular cardio exercise also. Can I get too much protein ? Diagnosed with mild osteopenia in thoracic spine. I am 70 years old.

[@almazabraha]

Do you recommend Vital Proteins Collagen Peptides Powder for bone strength?

[@user-ub1vg8zm2y]

Thank you so much for all of the free videos you make available. It's so generous and kind of you to share your knowledge in this way. I've learned so much. In terms of protein, I just purchased a 5lb bag of Grass Fed Whey protein powder. It provides 21g protein per serving (with 5 Tablespoons in each serving.) I thought in your video you got 40+ g protein from your smoothie serving. Do you have a brand of whey that you recommend? I haven't opened this yet, and am wondering if I should keep it or return it for powder with more concentrated protein. Thanks.

[@FrontRowwithEd]

You are very welcome! I usually put 1.5 scoops of protein in my daily shake and that's what brings it up to the 40 grams in total. Good luck and keep exercising!

[@FrontRowwithEd]

Hello Linda, you are very welcome! I use one and a half scoops of protein powder in my smoothie to make it closer to the 40 g per shake. Good luck and keep exercising.!

[@w.nanabens677]

Thanks for sharing 😊is collagen peptides also good??

[@FrontRowwithEd]

Yes they are!

[@w.nanabens677]

@@FrontRowwithEdi am 50 already so i feel sometimes week and tired i hope this helps....thanks for quick reply.

[@linamonreale5129]

Fantastic realistic video. I wish you lived my state lol 😆

[@FrontRowwithEd]

Thanks Lina!

[@adriancarotenuto2417]

What about pea protein? Good/bad?

[@NoniJeanKaufman]

I take aminos to increase protein along with beef protein powder and the rest from food.

[@schedinfamily7891]

Does Sparkling water or Phosphoric acid effect Osteoporosis ? What's the difference between Sparkling water and Phosphoric acid?

[@sylviaepton5668]

I have been adding 4 canned halves of apricots in my daily smoothie, plus blueberries and banana. Am I getting good amount of k vitamin? Or too much? Thank you.

[@sojournerhouse]

protein comes in ounces. How many ounces are needed for 120 lbs. body weight? I just found your channel. I really like it. Thank you.

[@Mylinfidele]

your smart phone can do the conversion for you but you need between 2 and 3 oz to get between .8 and 1.5 gr per kg of body weight.

[@teachertrx1204]

I was on a high protein diet for 2 and 1/2 decades and ended up with osteoporosis. Dr McDougall and Dr Fuhrman explain in their books that excess protein causes bone loss. Dr Fuhrman says it's also because of excess caffeine and sodium. Now you're saying to eat more protein. I'm just totally confused.

[@blissfulbaboon]

Sr Fuhrman is correct.The best studies ,where they get the highest bone density increase of 11%,such as the study by Dr.Abraham in the book PREVENTING AND REVERSING OSTEOPOEOSIS. The diet was mostly vegetal protein..and NO processed foods,no salt, sugar,caffeine,chocolate ect.The control group was on natural estrogen like estriol and progesterone.Thwy also took bone building supplements like magnesium oxide,vit.D3,ect.

[@lebooshdiaries]

Thanks for this. I am considering the protein powder and am still at the searching phase. First thing i ever read about protein powder is an article by Harvard Health reporting that they may contain toxins. Are you ever worried about that?

[@FrontRowwithEd]

Great question! Yes, like any supplement, you do have to source it from companies and brands you trust. Do your homework first, but it is worth it, good luck!

[@follow-jade]

Just tell me what that means for food please

[@blissfulbaboon]

I wonder what studies you are using as the bases of your nutritional advice for bone building because every study I have read that get the best increase in bone density use diets high in vegetal protein and avoid all processed foods.

[@whitehawk6373]

I have osteoporosis for 35 years. But if I do my best and excersize every day, and eat well, i hope i cqn get better. Meds only help for a while. My weight is 52 kg. Do I need to eat banana and berries and peanut butter and how much. I only eat a little cheese, no dairy products , allergy. Take calcium 1000 mg and magnesiym

[@jeanne553]

You need to add some greens to that smoothie, adds calcium.

[@FrontRowwithEd]

Yes great idea Jeanne!

[@FrontRowwithEd]

3 additional resources for Osteoporosis: 1. Join our Facebook group for healthy living information facebook.com/groups/livewell50 2. Playlist for all of my Osteoporosis videos kzbin.info/aero/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ 3. Check out LIveWell50.com if you are ready to Love Your Life Again 😎

[@vishalishahin8085]

Peanut butter? I was told that anything peanuts is off limits for bone heath. Please advise! I love peanut butter, I haven't had it in 3 years.

[@ConstructWisdom]

I'm so glad I found your channel. I'm a 43 year old male, I weight about 130lbs, 5ft 8 height but have lost 25% of my total spinal height in the last year. I have lost about about 20lbs in the last 6 months due to gastro issues from medication. I suffer with osteoporosis, osteopenia, scoliosis, osteoarthritis and 11 fractures all in my spine. Thanks to terrible advice from my doctor, my condition is so bad I am being recommended for cement augmentation. But have also been told this might not happen due to waiting lists being 2 years here in the UK! I have now written down a daily resistance training schedule based on your brilliant videos. But would like your opinion if this routine is going to do me more damage, as I am so weak at the moment, and terrified of making things worse. Any advice you could offer would be amazing, as I am rapidly losing hope and my mental health is starting to decline. Many thanks. Ben.

[@cindylutz7442]

Oh my gosh, I feel so bad for you. I hope that you get solid guidance soon! At least you're young...?

[@sojournerhouse]

I am so sorry. I would recommend you get another opinion. Something is wrong for you to have these conditions so young. I am 73 and have all the same conditions but only lost 1”. I had a lot of accidents where I was inactive plus dieting and low protein all contributed. I wish you the best. FYI: there are face book groups for these conditions with professional monitors. You can get expert opinions and be able to talk about your situation which may help lift your outlook.

[@5DNRG]

Pilates.

[@magpiegirl3783]

Try looking up Sara Meeks and Margaret Martin who both specialise in working with osteoporotic patients with vertebral fracture. I’d get another medical opinion because the osteoporosis may in fact be secondary or tertiary - you possibly have another condition causing the osteo. You may have hyperparathyroidism. Very best wishes for the beginnings of a recovery so you can have a joyful life.

[@villagecottage2418]

I am glad that I found you. I recently found out that I have a vertibret fracture and osteoporosis. What brand of protein powder do you recommend?

[@FrontRowwithEd]

Great question. I would recommend a high quality whey protein. Just be careful to check on the added sugars (less is better) Good luck!

[@debgruenstein8205]

I was having problems with my lungs, and my doctor said I had asthma. They continued to give me great amounts of albuterol, first, as an inhaler and that didn’t work enough so then onto a breathing machine. I have since gone from osteopenia to osteoporosis. I have been on a diet for a year and a half and eat a lot of cottage cheese. My son thinks the cottage cheese is the culprit to robbing my bones of the necessary nutrients. What do you think?

[@scottp6761]

Colostrum capsules asap

[@nanaprn7809]

Be sure to consider chronic kidney disease when calculating how much protein you need

[@marilynhoward4561]

I'm taking collagen powder which has 10 grams of protein per dose. What do you think of that?

[@magpiegirl3783]

A dietician told me that collagen is protein and is excellent source for your diet. Best to get grass fed bovine type can use marine collagen. Follow the directions on the can for dosage which is usuallly in the range of 10 to 12 g. Combined with other protein in your diet, it’s a good way to build and is especially excellent for bone which is comprised of 90% collagen. A side benefit will be improved nails and hair.

[@ditzlela]

Any info on broken or strained rib. I'm about 20 lbs overweight, had tight jeans on when bent over and twisted and stretched to pick up something in tight space. Pop! I felt it. Lower left rib. So sore. I know it may take quite awhile to heal but want to get the weight off and can't exercise now.

[@mariona.5261]

oh no ! Good luck, get better soon!

[@kellyb8237]

Intermittent fasting, watch Dr Berg, Dr Gundry videos. I use cubii for an hour in front of tv

[@cindylutz7442]

Yes! This kind of thing has happened to me many times, people think I'm crazy. I'm definitely no expert--seems like no matter what I do, my body is determined to fall apart. But, I have never stopped walking, sometimes I'm very slow, but I've heard so much about the dangers of being sedentary, how fast muscle loss can occur, and of course how hard it is to get started when you've stopped for awhile, unless I just can't, I walk. And if I can't walk, I'll ride my bike. Hang in there!

[@magpiegirl3783]

Swimming or water aerobics with a qualified instructor? Some basic pilates and walking. Reduce your carb intake, so a Keto diet may assist there. When you’ve healed a proper exercise regime with a qualified supervisor - not just a personal trainer. A Physio is best.

[@mariamarino138]

How long after a fracture, before I can start a weight training program?

[@Mylinfidele]

1. You can workout the body parts that aren't broken while in a cast 2. As soon as you get out of the cast, you may start loading that area as well.

[@Caposie]

Do you do your ideal body weight? I have about 20 lbs to lose so what do I do?

[@FrontRowwithEd]

Great question! Yes, your ideal weight

[@minoomm3593]

Hello sir What about man in 70 years old? Can he drink protein too??

[@FrontRowwithEd]

Yes!

[@veerpalsekhon4027]

I have been diagnosed with mild degenerative disc disease with mild anterior degenerative endplate signal change and marginal osteophytosis throughout the thoracic spine. I am only a 39 years old female. Can this be cured.

[@shannonjonson2626]

Find and Watch Dr. Tyna Moore on KZbin. There are several videos, but the one on weight lifting and hormones is helpful. Also, Dr. John R. Lee is an old school doctor on progesterone and osteoporosis repair. You can find his lectures on KZbin. I believe his is titled Estrogen Deception. You will not find this information in a one size fits all Doctors office.

[@scottp6761]

Colostrum capsules can start to help

[@veerpalsekhon4027]

@@scottp6761 how many times a day?

[@scottp6761]

@@veerpalsekhon4027 I think the dose of mine is 2-3 times a day. However I'm finding that Collagen 1,2,3,4&5 is more beneficial for me without the side effects of lactose.

[@veerpalsekhon4027]

@@scottp6761 thank you so much

[@kathiparshall8094]

Do you have a vegan protein powder that doesn't have whey? I can't have dairy or whey. I heard pea protein is good. Thanks, I am so glad I found this channel.

[@nancya.nelson5810]

Pea protein is good protein and well absorbed. Check-out Nowfoods

[@Mylinfidele]

Pea protein is perfectly fine, according to many doctors researcher on WFPB (Whole Food Plant Based) diet. Lots of beans, lentils, broccoli, Brussel sprouts and other veggies and legumes all have protein more easily absorbed than animal based foods. Lift weights, or your own body weight many times each week as well.

[@NoniJeanKaufman]

I’ve followed other experts on protein and they recommend I gram per pound.

[@betzib8021]

I am living on fruit and greens and potatoes...Yucca when I can find it. I don't digest anything else

[@candymoncelle186]

How do you know what protein powder to use

[@FrontRowwithEd]

I would recommend whey if you can tolerate it.

[@conniejohnsoncj8724]

@@FrontRowwithEd what alternatives are there? I had breast cancer treatment this past year and whey is on the do not have list for estrogen and progesterone receptor positive tumors.

[@catta_h]

@@FrontRowwithEd lactose intolerant here, is vegan protein powder good too?

[@Mylinfidele]

@@conniejohnsoncj8724 pea or other bean based protein supplements are just as good, minus the cancer risks. A win win

[@Mylinfidele]

@@catta_h All bean based protein are great, and even more easily absorbed than animal based ones.

[@wandayonder9772]

Best to eat something that contains protein naturally, like a couple of eggs, meat or cheese.

[@paulettebarrentine1795]

How much meat is that in a day for 130 lbs? I heard collagen is also needed. What do you think?

[@FrontRowwithEd]

It depends on the type and amount of meat you eat. Yes, collagen can be another source of protein.

[@Marvelous-ge4ef]

What about collagen protein instead of the whey protein?

[@magpiegirl3783]

Yes, that’s good. Dietician recommended I continue taking collagen as a good dietary source of protein.

[@Mylinfidele]

Which body of research do you base your recommendation of 1.2 to 1.5 gr/protein per kg of body weight? Also, your exclusif focus on animal based protein rather than any protein isn't going to help vegans or vegetarians. Where did/do you study nutrition? I understand that, as we age, and I am 61, we need a higher protein intake to make up for tissue breaking down faster than we rebuild it, but vegetables and legumes/bean do provide the full protein, even if not all at the same meal like with meat.

[@christyconatser2680]

Protein from whole food sources like beef, chicken egg whites!!! Not from a jar!

[@FrontRowwithEd]

Yes, ideally we are getting all of our protein from food. However, sometimes that's not possible (for my vegan clients, it's pretty hard). Therefore, having a high quality protein supplement can be beneficial to fill in the gaps if needed.

[@christyconatser2680]

@@FrontRowwithEd is whey a high quality source? Wouldn't beef protein Excell? I guess not for a vegan, do vegans bones ever improve? I'm asking because that's how I learn, (not because I think I know it all) I'm in the Carnivore camp and my bones have improved. But I believe in eating meat,( real meat!!) Eggs and animal fats, it works for me. We are all different. That's a good thing! Ty for all you do!

[@FrontRowwithEd]

@@christyconatser2680 Hey Christy, the issue is that we need 1.6 grams of protein per Kilogram of body weight. Some of my clients have a hard time hitting their target protein count for the day. That's when a scoop of protein powder helps to achieve the daily goal. If you can get it all from food, excellent, keep it up!

[@lelenagebremariam3449]

I thought if I weigh 130Ibs that I need to consume 130gm protein? No?

[@FrontRowwithEd]

Well you can, but even .7 grams per body weight is a good goal for many

[@Ray-bn4dc]

𝐩𝐫𝐨𝐦𝐨𝐬𝐦 🌺

[@orion9k]

1.2-1.5g per kilo is too low. And the older you get, the more proteins you should be consuming. You want at least 2g per kilo protein per day, and if you do some workout you should increase it to 2.5-3gram per kilo.

[@5DNRG]

So at 105 lbs, I need at least 40 grams of protein? Where does a vegan get that much daily??

[@teachertrx1204]

Dr John McDougal warns against excess protein. It hurts the kidneys and increases bone loss. We really need to do the research ourselves

[@LindaBalliroVocalConsultant]

I'm vegan and I get about 60 grams per day. I should be getting about 90 and tried that for a long time, but using food, it was just too many calories, and I didn't want to live on supplements. I get 60 grams a day easily with tofu, nut butters, seeds and nuts, and other veggies. It isn't difficult at all to get to 60 grams on about 1200 calories a day. Just have to think about every meal and snack having protein. 15-20 grams per meal and about 5-10 grams per snack.

[@LindaBalliroVocalConsultant]

Be aware that many veggie protein sources are complete proteins, soy/tofu are complete. So if you get a lot of protein from non-soy sources, you have to eat a variety of foods. I always have vegan protein supplements for when I'm traveling, or unable to prep meals.

[@SylvieBouldin]

Why aren't you talking about Vitamin K2 when you're talking about D???

[@bananaegger]

oh man to much protein decrease bone density

[@sue9240]

Im vegan , because the animals suffer greatly in todays world. My prootein intake Ive measured and is above what is recommended, but obviously you do need to know how to eat properly. I replace animal body parts with tofu, legumes, peas , lentils etc and snack on nuts and other healthy food. Plenty of plant milk. I was curious so used an App that measures Calcium and Protein. The protein is easy to get actually. But i did have to add a couplle more milk based drinks to up the Calcium to 1300mg. After seeing what happens in pig and chicken farms, and very disturbing behaviour and methods of killing in slaughterhouses, pigs gassed in extreme pain, there was no way on earth i would be part of that cruelty.

[@FrontRowwithEd]

Good points, thanks for sharing

[@karenherriott-davies949]

Grams? Kilograms? All Greek to me. Not practical. Hangout swaying how much cheese, cottage cheese,or beef or chicken breasts you need to eat. Also vegetables contain proline. So if you want my vote don't talk grams talk food. Karen

[@esosun7893]

cheese and meat are usually sold by weight hence grams or ounces. buy a weighing scal & weigh your chicken breast. This is a very informative channel. Up to you and me to now use the information

[@teodormacovei4648]

You doctors are funny. Some say no protein, you say we need protein. So, i eat meat or not? Protein are taking calcium out of your bone,or not. Funny.

[@toriwolf5978]

Lol Drs don’t know anything about nutrition hahaha😂

[@debgruenstein8205]

12:30